9-16-19 Bear Complex
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
100m Run
10 Spiderman and Reach (total)
10 Glute Bridges
100m Run
10 Push-up to Down Dog
10 Warrior Squats (total)
100m Run
10 Active Samson (total)
10 Banded Pull Aparts (pronated and supinated)
Warm-up (No Measure)
Mobility:
Front Rack Stretch on Box or Bench (1 Min)
Pigeon Pose on Box or Bench (1 Min/Side)
Warm-up (No Measure)
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
With empty barbell, one round of Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Strength
Bear Complex (Build to heavy complex for the day.)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Must complete at least 5 sets. Can take more sets if needed.
Accessory
Metcon (No Measure)
2 Sets for Quality:
100 ft Walking Lunge (body weight)
100m Farmers Carry (heavy)
30 Abmat Sit-ups